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Friday 170609

Matt H., always a hard worker when he's here at Sanctify!

Context: Competition

Strength: 8 x 1 Push Jerk or Split Jerk - 4 of 13 (8 sets of 1 rep, same weight across, approximately 75 - 85% of max jerk). Video Here.

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Fran“

For time, 21-15-9
Barbell thrusters (Health: 45lbs, Athletic: 65lbs, Performance: 95lbs)
Kipping Pull-ups (Health: Ring Rows)

Scaling Guide: 3 – 8 minutes (12 minute cutoff)

Compare to: Fran

Coaching Tips: Unless you plan on doing the whole workout unbroken, break up the first round into two or three sets! Start slow and speed up. Don’t waste time (i.e. chalk hands) moving between the thrusters and pull-ups. As soon as you drop the bar, jump up and do a few pull-ups, and then rest while chalking up (if needed). Remember to go ‘down fast’ when doing thrusters if the weight isn’t an issue for you.  Trying to go slow and controlled on the decent will only tire you out more.  Do small fast sets, but shorten the rest. 

Optional ‘Cash Out’: None.